I just started ERP a few weeks ago, so I am doing very low level exposures right now. However, in day-to-day life, I come in contact with triggering events that would be what I consider to be high level exposures. Any recommendations on how to stay calm in real-life scenarios for triggers you are not yet tackling in ERP?
Great question im in the same boat.. Doing small erp but in real life it's hard to higher... I don't know how to manage it quick enough either. I was told to lean into the uncertainty and Uncomfortable but that's been very very difficult for me :(
@donnocd It’s so hard! I guess we just have to push through 😔 but thanks for the response!!
No problem... We're all struggling and supporting each other... I hope we all get better 🙏
What ERP or other techniques do you use to combat fear of cancelation? Especially curious about those with taboo thoughts, false memory ocd and event ocd based off of real events where the fear of cancellation may actually hold some validity. I once did my own ERP not under a therapist but just on my own I decided to create an anonymous account on Twitter and defend a friend who was receiving online criticism. I knew that this would be semi-controversial so I was expecting backlash and when I recieved troll replies it actually seemed to be a really helpful low-stakes exposure activity. Is this something that others have done? Low stakes online posts etc. that you know will recieve negative responses? I have had severe OCD as a kid as pretty much every subtype under the sun, and as an adult I pretty much have all the types under control except for this real event and false memory and taboo thought OCD. It seems like a different beast since it's somewhat realistic in the camcellation culture today, and it's confusing to address. Ive shut down almost all social accounts and it's keeping me from progressing in a career where I need to have an online presence :/
Everytime I do exposure therapy and even if it ends up good I get more nervous for the next time. How do I get past this I really need some help please. Now I am scared to even move the car after I drove on the main road 2 days ago.
Anyone have any tips on not making ERP a compulsion? I find myself sometimes wanting to do exposures in order to make myself feel better (feel my anxiety go down and feel relief). 😅
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